W.O.D.

Burn

CrossFit Fireground – CrossFit

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Turn & Burn (Time)

10 Rounds

100m Farmers carry (Scale as needed)

100m Run

20 II Unders (40 Singles)

20 Sit Ups

2 Tire Flips

Barbell Cycling

CrossFit Fireground – CrossFit

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Beast Builder (8-8-8-8-8-8-8)

On the minute x7

Min 1- 7 Hang Squat Cleans + 1 Push Jerk

Min 2- 6 Hang Squat Cleans + 2 Push Jerks

Min 3- 5 Hang Squat Cleans + 3 Push Jerks

Min 4- 4 Hang Squat Cleans + 4 Push Jerks

Min 5- 3 Hang Squat Cleans + 5 Push Jerks

Min 6- 2 Hang Squat Cleans + 6 Push Jerks

Min 7- 1 Hang Squat Clean +7 Push Jerks

Barbell loading 53% of 1 RM

Meter Maid (Time)

For Time

200m Run

27 Wallballs 20/14 @10′

27 Box Jumps 24/20

200m Run

21 Wallballs

21 Box Jumps

200m Run

15 Wallballs

15 Box Jumps

200m Run

9 Wallballs

9 Box Jumps

Press it out

CrossFit Fireground – CrossFit

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Shoulder Press (1-1-1-1-1-1)

Metcon (Time)

30 Strict HSPU

30 Kipping HSPU

Starting on the 0:00 and every 2:00 min

15/12 Cal Bike

2k Row (Time)

Max Effort 2k Row

Time to Squat

CrossFit Fireground – CrossFit

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Stamina Back Squats (3-6-3-6-3-6-3-6-3-6-3-6)

On the Minute x 12 (6 Rounds)

Odd Minutes- 3 Front Squats

Even Minutes- 6 Back Squats

BB -66% of 3 Rep Back Squats.

Tailspin (AMRAP – Rounds and Reps)

AMRAPx14

15 Thrusters 95/65

30 II Unders

15 Pull-Ups

30 II Unders

RX+ C2B Pull-Ups

Happy Saturday

CrossFit Fireground – CrossFit

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Team 1 (AMRAP – Rounds and Reps)

Teams of 3

AMRAPx25

3 Push Jerks 115/80

3 Cal Row

3 :Box Jumps 24/20

6 Push Jerks

6 Cal Row

6 Box Jumps

9 Push Jerks

9 Cal Row

9 Box Jumps

12 Push Press

12 Cal Row

12 Box Jumps

15 Push Press

15 Cal Row

15 Box Jumps

18 Push Press

18 Cal Row

18 Box Jumps

21 Push Press

21 Cal Row

21 Box Jumps

Continue up by 3 until time is up

Squat/Power Cleans

CrossFit Fireground – CrossFit

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Warm-up

Brief, Warm-up, & Weight lifting 0-40

Transition 40-45

Metcon 45-55

Clean up 55-60.

Warm-up (No Measure)

2 Rounds

100m Run

10 Squat/Power Cleans BB

10 Thrusters BB

10 Kip Swings

5 Pull-Ups

Weightlifting

You can pick power or squat. .

Power Clean (1-1-1-1-1-1)

Squat Clean (1-1-1-1-1-1)

Metcon

Fran on the RUN (Time)

21 Thrusters 95/65

21 Pull-Ups

Run 200m

15 Thrusters 95/65

15 Pull-Ups

100m Run

9 Thrusters 95/65

9 Pull-Ups
We are working on scaling to stay under a 10 min cap. This will be a hard cap. If you need to, scale the weight, reps, or run. At the 10 min mark if you’re not finished put 10 Min in the time and a DNF in the notes.

Bring A Friend Burn Day

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run/500m Row/1200m Bike

Rest 1:00

400m Run/500m Row/1200m Bike

Burn

Metcon (No Measure)

EMOMx30

Min 1-10/8 Cal Row

Min 2- 50 II Unders/ 50 Singles

Min 3- 20 Air Squats

Min 4- Battle Ropes 40 Sec

Min 5- 10/8 Cal Bike

Min 6- Plank 40 Sec

Min 7- 20 Sit-Ups

Min 8- Wall Sit 40 Sec

Min 9- 10/8 Burpees

Min 10- 12 Nasties (Jumping Lunges

Weight Vest Wednesday

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

EMOMx10

Min 1- 10/8 Cal Bike

Min 2- 10 Wallballs

Min 3- 10 Burpee Pull-ups

Min 4- 10 KBS

Min 5- 10 Ring Push-ups

Metcon

Weight Vest Wednesday 2 (Time)

Buy In 25 Burpees

5 Rounds

400m Run

15 Wallballs

10 HR Push-Ups

5 KBS 1.5/1

RX+

Weight Vest 20/14

Buy In 25 C2B Pull-Ups

5 Rounds

400m Run

15 Wallballs

10 Ring Push-Ups

5 KBS 2/1.5

RX+ 55+

Buy in 25 Burpees

400m Run

15 Wallballs 18/10

10 HR Push-Ups

5 KBS 1.5/1

Weight Vest 20/14

Extra Work

Metcon (No Measure)

2 Round

5 Tire Flips

100m Run

Best hour of the day

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

5 Kip Swings

5 Hang Snatch/Hang C & J BB

5 Strict Press BB

100m Run
Snatch/ Clean & Jerk Primer

4-3-2-2

0-35 Brief/Warm up/EMOM

35-60 Metcon

Power Snatch/HSPU (2-2-2-2-2-2)

EMOMx12

Odd-2 Power Snatch/Power Clean & Jerk

Even- 8/3 Strict HSPU
If you are having overhead issues, please do Clean & Jerk. If you’re unable to do Strict HSPU you can do kipping. Just make sure you put it in your notes.

Metcon (Time)

4 Rounds

200m Run

12 Pull-Ups

200m Run

12 DB Snatches 45/35

RX+

4 Rounds

200m Run

8/5 Bar Muscle Ups

200m Run

12 DB Snatches 70/50

Back Squats are fun, Happy Monday

CrossFit Fireground – CrossFit

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Stamina Squats (9-9-9-9-9-9)

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell- 63% of 1RM Back Squats

This is the same loading for both front and back squats..

Clean Skill Work (4-4-4-4)

4 Sets

2 Clean High Pull

2 Squat Cleans

Set 1 30%

Set 2- 35%

Set 3&4 40%

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Scaled

21-15-9

Squats Cleans 95/65

Box Dips